Fist of Fury Posted August 17, 2022 Share Posted August 17, 2022 4 hours ago, mikhael said: @Fist of Fury 2.5 Level is 237lbs CoC from IM. I have Heavy Grip 250lbs, so this is my goal. If I close it I will buy the original CoC 2.5. From there I will start the journey to level 3. Looks like a good plan. Don't look at the numbers from the manufacturer, they don't tell you anything, especially when you comparing different brand of grippers with each other. You need to learn about the RGC-method for rating grippers. Which is the standardized way of measuring grippers strength in grip sport. This is the only rating method that makes any sense. The numbers the manufacturer puts on their grippers is just a name. They probably used some rating method to get that number but it's not consistent at all since grippers vary. Some manufacturers numbers does not make any sense at all, they don't even rated the gripper. It's just a stupid name put on the handle. It means nothing. 3 hours ago, mikhael said: Did some research over the web and found this https://cannonpowerworks.com/products/grip-strength-advanced-set Would it be a good set up? Or this one https://cannonpowerworks.com/products/grip-strength-intermediate-set I made my recommendation for you. Keep browsing the website, read about gripper ratings and you will find out what type of grippers is best suited for you. All info you need is there on that website. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 18, 2022 Author Share Posted August 18, 2022 8/16/22 - Update # Session 2 # Session Time: 1718 LT # Session Duration: 24 mikes WEIGHTED CALISTHENICS Weighted Pull-up Programming Improv Week 4, Session 2, Light Day Warm-up • Pull-up Ladder, 1,2,3 Main Superset, 10x • Weighted Pull-up, 3@22lbs • Weighted Fists Push-up, 5@22lbs • Weighted Squat, 7@22lbs GRIP • HG200 Ladders, 3x (1) # ETK RoP approach, Light Day AFTER ACTION REPORT 1. Kept rest between a superset of Pull, Push-up, and Sqo to 1 minute. 2. Nostril breathing only through entire session. --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 18, 2022 Author Share Posted August 18, 2022 8/18/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • Tummo Meditation, 10:52 minutes • BOLT (Body Oxygen Level Test): 42s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0340 LT # Session Duration: 43 mikes # Unit: lbs ABS • Vaccum Stomach, 15x • Zatsiorsky's AB, 15//5s CLUBBELLS • Inside Circle, 1H (10/6) @13, 2H (10/4) @30 • Outside Circle, 1H (10/6) @13, 2H (10/4) @30 • Shield Cast, 10/10 @13 • Pullover, 10/3 @30 • Gamma Cast, 10/2 @30 ABS • HS Plank, 10s/3 • One-Arm Forearm Plank, 10s/6 • HS Sit-up, 5/5 AFTER ACTION REPORT First use the 30 lbs clubbell, and it was awesome, but didn't want to use it entire session, so I did just a few sets. Will try to build my strength-endurance from here to full session with this one. It might take some time. I met a friend a few days ago at the gym, and he said he don't like heavy stuff. He gets very tired when practice bench presses, squats, and, as most of the soldiers from my unit, he does not know how to perform Deadlift. Actually, since I remember, the only one person who do DL is me. Nonetheless, he also said that the best training session for him is focus on endurance, but not strength-endurance. He likes running, especially long distance. And then I realized that I'm 180 deg. I love heavy stuffs. I feel very comfortable when DL, Squat, Swing, and now with a clubbell. Moreover, when I practice tension I also feel the same. Strength is Tension. Tension is Strength. Have a good day to all of you. Stay Strong. --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 18, 2022 Author Share Posted August 18, 2022 (edited) 8/18/22 - Update # Session 2 # Session Time: 0734 LT # Session Duration: 60 mikes # Unit: lbs ABS • Zatsiorsky's AB, (15x 5s) x2 LOADED CARRIES • Fat Grip Deadlift, 5@132, 5@176, 2@198, 1/2@220 • Deadlift, 1/2@286 • Fat Grip Farmer's Carry, (20 steps x2) x4 @2x79 • Fat Grip Suitcase Carry, (80 steps x4) @53 GRIP • Pinch Grip Repeater, 7s/6/3 @,22, 33, 22 # used 3 different weights for 3 different pinch ABS 2 • HLR 5/5 • Windshield Wipers, 5/5 AFTER ACTION REPORT Here are the 3 different pinch grips Edited August 18, 2022 by mikhael Update 4 Quote Link to comment Share on other sites More sharing options...
matek Posted August 18, 2022 Share Posted August 18, 2022 7 hours ago, mikhael said: Actually, since I remember, the only one person who do DL is me. This was kinda surprising. Nice workouts! 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted August 18, 2022 Share Posted August 18, 2022 Good luck with the club bell. I’ve built a lot of power from my 30lbs sledge. But in I couldn’t do clubbell stuff with it. Great for shoulders. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 19, 2022 Author Share Posted August 19, 2022 8/19/22 # Wake-up Time: Zero-Dark-Thirty (0245 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • Tummo Meditation, 10 minutes • BOLT (Body Oxygen Level Test): 32s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0337 LT # Session Duration: 28 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/1@16 • Goblet Squat, 5/1 @40 Main • 1A Swing, 10/8 @40, 10/2 @48 • TGU, 1/10 @24 --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 19, 2022 Author Share Posted August 19, 2022 16 hours ago, matek said: This was kinda surprising. You meant that no one else is doing DL? 1 Quote Link to comment Share on other sites More sharing options...
matek Posted August 19, 2022 Share Posted August 19, 2022 46 minutes ago, mikhael said: You meant that no one else is doing DL? Yes. I thought it's basic and almost everyone does it (not necessarily heavy) there. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 20, 2022 Author Share Posted August 20, 2022 8/19/22 - Update # Session 2 # Session Time: 1230 LT # Session Duration: 30 mikes GRIP Grippers Warm-up • Rubber Ball Crush, 10/3 Main • HG200, 3x (1,2,3) # RoP Ladders, Heavy Day # Resting 5 min between sets • HG150, 8/3 • HG150, 5/2/3s # read: 2 sets of 5 reps, each rep with 3s close hold • HG100, 60x -------------------------------------------------- # Session 3 # Session Time: 1707 LT # Session Duration: 31 mikes WEIGHTED CALISTHENICS Weighted Pull-up Programming Improv Week 4, Session 3, Heavy Day Warm-up • 50mm Rope Pull-up Ladder, 1,2,3 Main Superset, 10x • 50mm Rope Weighted Pull-up, 3@35lbs • Weighted Fists Power Push-up, 5@22lbs • Weighted Squat with Sandbag, 7@66lbs AFTER ACTION REPORT 1. Resting 90s between supersets. 2. I'm not sure if the Power Push-ups were performed correctly even though there was power all the time, so next time will do HS Push-ups but with additional weight. 3. Wore the weighted vest entire session. --------------------------------------------------- 6 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted August 20, 2022 Share Posted August 20, 2022 7 hours ago, mikhael said: 8/19/22 - Update # Session 2 # Session Time: 1230 LT # Session Duration: 30 mikes GRIP Grippers Warm-up • Rubber Ball Crush, 10/3 Main • HG200, 3x (1,2,3) # RoP Ladders, Heavy Day # Resting 5 min between sets • HG150, 8/3 • HG150, 5/2/3s # read: 2 sets of 5 reps, each rep with 3s close hold • HG100, 60x -------------------------------------------------- # Session 3 # Session Time: 1707 LT # Session Duration: 31 mikes WEIGHTED CALISTHENICS Weighted Pull-up Programming Improv Week 4, Session 3, Heavy Day Warm-up • 50mm Rope Pull-up Ladder, 1,2,3 Main Superset, 10x • 50mm Rope Weighted Pull-up, 3@35lbs • Weighted Fists Power Push-up, 5@22lbs • Weighted Squat with Sandbag, 7@66lbs AFTER ACTION REPORT 1. Resting 90s between supersets. 2. I'm not sure if the Power Push-ups were performed correctly even though there was power all the time, so next time will do HS Push-ups but with additional weight. 3. Wore the weighted vest entire session. --------------------------------------------------- Excellent training session. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 21, 2022 Author Share Posted August 21, 2022 8/20/22 # Wake-up Time: Zero-Dark-Thirty (0305 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • Tummo Meditation, 5 minutes • BOLT (Body Oxygen Level Test): 34s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0353 LT # Session Duration: 20 mikes ABS • Vaccum Stomach, 15/3 • Zatsiorsky's AB, 15/2/5s • One-Arm Forearm Plank, 7s/10 • HS Plank, 7s/5 • Dead Bug, 5/2 • HS Sit-up, 5/5 -------------------------------------------------- # Session 2 # Session Time: 0425 LT # Session Duration: 30 mikes # Unit: lbs CLUBBELLS • Inside Circle, 1H 10/10 @13 • Outside Circle, 1H, 10/10 @13 • Shield Cast, 10/10 @13 • Pullover, 10/5 @30 • Gamma Cast, 10/5 @30 --------------------------------------------------- # Session 3 # Session Time: 0540 LT # Session Duration: 24 mikes # Unit: lbs ABS 3 • Suitcase Deadlift, 5/3 @88 each side • Side Bend, 20/2 @70 each side • Wrestler's Bridge, 30s/2 • Neck Rockers, 3/3 --------------------------------------------------- # Session 4 # Session Time: 1121 LT # Session Duration: 45 mikes CALISTHENICS/RUNNING Run, 1 mi ABS Routine 2 • HLR, 5/5 • Around the World, 4/2 • Windshield Wipers, 10/5 • L-Hang, 5s/3 Run, 1 mi --------------------------------------------------- # Session 5 # Session Time: 1830 LT # Session Duration: 25 mikes # Unit: lbs GRIP Warm-up • Rubber Ball Crush, 10/3 each hand Main • Pinch Grip Repeater, ○ 7s/6 @35 ○ # Rest 3 minutes ○ 7s/6 @22 ○ # Rest 3 minutes ○ 7s/6 @22 • Fat Gripz Bar Hang, 60s/2 Cool down • Rubber Ball Crush, 10/10, 50/2 --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 22, 2022 Author Share Posted August 22, 2022 8/21/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • BOLT (Body Oxygen Level Test): 40s • Meditation, 5 minutes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0350 LT # Session Duration: 26 mikes ABS Routine 1 • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 15/1/5s • One-Arm Forearm Plank, 5s/10 • HS Plank, 7s/5 • Dead Bug, 10 x • HS Sit-up, 5/5 ABS Routine 3 • Suitcase Deadlift, 3/6 @106 "The Beast" • Side Bend, 20/2 @70 -------------------------------------------------- 8/22/22 # Wake-up Time: Zero-Dark-Thirty (0245 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • BOLT (Body Oxygen Level Test): 35s • Tummo, 5 minutes Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0324 LT # Session Duration: 34 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/2 @16 • Goblet Squat, 5/2 @40 Main • 1A Swing, 10/4 @40, 10/6 @48 • TGU, 1/10 @24 --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 22, 2022 Author Share Posted August 22, 2022 8/22/22 - Update # Session 2 # Session Time: 0918 LT # Session Duration: 37 mikes ABS Routine 2 • HLR, 5/3 • Around the World, 4/2 • Windshield Wipers, 10/3 LOADED CARRIES • Fat Grip Farmer's Carry ○ 2 x 30 steps @2x79lbs ○ 2 x 25 steps @2x79lbs ○ 3 x 40 steps @2x68lbs • Fat Grip Suitcase Carry ○ 2 x 20 steps @68lbs ○ 6 x 50 steps @53lbs --------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 23, 2022 Author Share Posted August 23, 2022 8/23/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • BOLT (Body Oxygen Level Test): 37s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0335 LT # Session Duration: 50 mikes # Unit: lbs ABS Routine 1.0 • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 15/1/5s • One-Arm Forearm Plank, 5s/10 • HS Plank, 7s/5 • Dead Bug, 10x • HS Sit-up, 5/5 CLUBBELLS • Inside Circle, 1A, 10/10 @13 • Outside Circle, 1A, 10/10@13 • Shield Cast, 10/10 @13 • Pullover, 10/5 @31 • Gamma Cast, 10/5 @31 ABS Routine 3.0 • Side Bend, 20/2 @70 • Standing Twist, 50@13 -------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 23, 2022 Author Share Posted August 23, 2022 8/23/22 - Update # Session 2 # Session Time: 0811 LT # Session Duration: 44 mikes # Unit: lbs CALISTHENICS Pull-up RoP Ladders Week 1, Session 1, Medium Day Warm-up • 50mm Rope Pull-up Ladder, 1,2,3 Main • Pull-up Ladders, 4x(1,2) @39 WEIGHTS Supersets, 3x • Fat Gripz Dumbells Alternate Biceps Curl, 8@31 • Cable Triceps Extension, 8@8blocks Dumbells Lateral Shoulder Raise, 8/3@26 GRIP • Pinch Grip Repeater, 7s/6/3 @22, 26, 22 ABS 2.0 • HLR, 5/4 • ATW, 4/2 • WW, 10/3 • DF, 3/2 AFTER ACTION REPORT Instead of 16kg kettlebell I used 17.5, which with additional chain weighted 18kg. -------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 23, 2022 Author Share Posted August 23, 2022 8/23/22 - Update FEATS OF STRENGTH Nail bending 2 nails 5x150 I know, it's nothing compared with what you are doing here, but consider this as my first step into Taming the Steel World 5 Quote Link to comment Share on other sites More sharing options...
matek Posted August 23, 2022 Share Posted August 23, 2022 1 hour ago, mikhael said: 8/23/22 - Update FEATS OF STRENGTH Nail bending 2 nails 5x150 I know, it's nothing compared with what you are doing here, but consider this as my first step into Taming the Steel World Good stuff, I hope you'll like it! 1 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted August 23, 2022 Share Posted August 23, 2022 1 hour ago, mikhael said: 8/23/22 - Update FEATS OF STRENGTH Nail bending 2 nails 5x150 I know, it's nothing compared with what you are doing here, but consider this as my first step into Taming the Steel World AWESOME.. So glad you tried it. Keep at it.. Trust me when I say, ease into it. I lost 3 months due to doing way to much early on. Just listen to your body. 2 Quote Link to comment Share on other sites More sharing options...
Bigfoot Grip Posted August 24, 2022 Share Posted August 24, 2022 Very cool you started bending maybe one of these days I'll try it out. Excited to see how you progress with it 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 24, 2022 Author Share Posted August 24, 2022 @matek @Bigfoot Grip @Blacksmith513 Thanks. I'll slowly implement those bendings into my current regime, which by the way looks like this: MON, WED, FRI: S&S, Loaded Carries TUE, THU, SAT: Clubbells, Weighted Calisthenics SUN: S&S, Running/Rucking 8/24/22 # Wake-up Time: Zero-Dark-Thirty (0300 LT) MORNING ROUTINE Meditation and Breathing • Breath of Fire, 3 minutes • BOLT (Body Oxygen Level Test): 34s Joint Mobility Drills (SJ) Strength-Flexibility Drills (SJ) -------------------------------------------------- # Session 1 # Session Time: 0345 LT # Session Duration: 27 mikes # Unit: kg SIMPLE & SINISTER Warm-up • Halo, 10/2@16 • Goblet Squat, 5/2 @40 Main • 1A Swing, 7 reps OTM for 15 sets @40 • TGU, 1/10 @24 --------------------------------------------------- # Session 2 # Session Time: 0348 LT # Session Duration: 13 mikes ABS Routine 1.0 • Vaccum Stomach, 15s/3 • Zatsiorsky's AB, 20/1/5s • One-Arm Forearm Plank, 7s/10 • HS Plank, 7s/5 • Dead Bug, 10x • HS Sit-up, 5/5 • Side Plank to Hip Raise, (20s+10)/2 # 20s hold then raises --------------------------------------------------- 5 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 24, 2022 Author Share Posted August 24, 2022 Quick update. Bent three more nails today at work, and they were pretty easy to bend. Need to find more challenging ones. 2 Quote Link to comment Share on other sites More sharing options...
Blacksmith513 Posted August 24, 2022 Share Posted August 24, 2022 2 hours ago, mikhael said: Quick update. Bent three more nails today at work, and they were pretty easy to bend. Need to find more challenging ones. What style are you using? Eventually I'll get into all styles but reverse feels the most natural to me. 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 24, 2022 Author Share Posted August 24, 2022 8/24/22 - Update # Session 3 # Session Time: 1723 LT # Session Duration: 19 mikes ABS Routine 3.0 • KB Side Bend, 15/6 @70lbs • Paradox Breathing Crunche, 8/3 • Kettlebell Pull-Through, 10/3 @35lbs • Flutter Kicks, 30/3 • RB Horizontal Wood Chop, 30/4 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted August 24, 2022 Author Share Posted August 24, 2022 6 hours ago, Blacksmith513 said: What style are you using? Eventually I'll get into all styles but reverse feels the most natural to me. Double Overhand. 1 Quote Link to comment Share on other sites More sharing options...
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